We are selecting five compound exercises — one movement for each major pattern: 1. Upper Body Push: Dumbbell Bench Press 2. Upper Body Pull: Dumbbell Bench Row 3. Upper Body Overhead Press: DB Shoulder Press 4. Lower Body Pull: Dumbbell Deadlift 5. Lower Body Push: Dumbbell Squat You’ll complete 6 sets of each exercise before moving on to the next. This entire workout uses only dumbbells but produces maximum strength, stability, and nervous-system recruitment. 📚 Set Structure (6 sets per exercise) Sets 1 & 2 — 5-Second Eccentric Reps - 5 seconds on the way down - Explode up - Should hit failure at 6–8 repsThis builds control, tendon strength, and raw power. Sets 3 & 4 — 5-Second Pause Reps - Drop down quickly - Pause for 5 seconds at the bottom - Explode up - Should hit failure at 6–8 reps This teaches stability, tension, and perfect positioning. Sets 5 & 6 — Tempo Speed Reps - Quick, clean reps - Full range of motion - Go to failureThis lights up the nervous system and finishes the muscle completely. ⏳ When you finish all 6 sets, THEN move to the next exercise. Slow down, take your time. This is true strength-building work — simple, brutal, effective, and designed to make you strong as hell without much equipment. 📣 Questions, comments, wins… drop them below! Let’s keep building. Pitbull energy only. 🐺🔥

All you need: bench + dumbbells. That’s it. ⏱️ 5 Minutes Core • 20 Rainbows • 10 Leg Raises • 10 Cross-leg crunches (each side) ⚡️ 5 Minutes Metabolic • 25 Jumping lunges • 100 High knees Max rounds 💪 5 Minutes Strength • 16 Renegade rows • 10 Sumo squats Max rounds 🔥 5 Minutes Burnout • 10 (1½) Push-ups • 10 Squat press Max rounds No excuses. No fluff. Just work. Save it. Run it. Tag me when you finish.

Here is the entire breakdown for our 21 DAY SHRED! Drop any questions below and check out @Shazia Siddiqi awesome checklist she just dropped in the group thread for the challenge.